Ridiculously High Protein High Fiber Gluten Free Muffin Recipe

I’m a tweaker.

Not a tweeker, a tweaker.  Meaning I have difficulty leaving something well enough alone, even when it’s good.  To adjust, to fine tune.  Yup, that’s me.

A few months back I posted a recipe for Gluten Free Protein Blueberry Muffins.  These were really tasty.  But, if you’ve been around these parts you know I’m also a fan of baking with beans.  No, not baked beans like the maple syrupy and bacon baked beans.  Bean puree instead of flour.  Dessert hummus style, or as Ricki from Diet, Dessert and Dogs stated so correctly…bean butter.  Doesn’t that sound better?

Anyhow, I personally prefer to soak and cook my own beans from dried rather than use cans.  Yes, it takes a little longer, but it’s essentially no actual hands on time, is much less expensive, and I know the beans have been prepared to minimize any digestive gurgling.  I prefer white navy or cannellini beans for baking.  I find that they give a smoother batter than garbanzo beans, but that’s just my opinion.  I have used black beans (and will continue to do so) for brownies for the color.

So, tweaker that I am, I took my previous incarnation of protein muffins and combined it with my love of baking with beans, to create this ridiculously high protein, high fiber, gluten free muffin recipe.

I’m not designating it as “blueberry” or “chocolate chip” or whatever kind of muffin, ’cause truth be told, you just go ahead and add in anything your little heart desires.

 

Pyramid O' Goodness

The players:
  • 400 grams of white beans (This is likely about 1.5 cups-I portion them out into individual containers after they are cooked prior to freezing them, then just pull one out as needed.)
  • 2 TBSP coconut flour (I live in a very humid climate, you may not need this.  Adjust depending on how “sticky” your batter seems.)
  • 1/2 cup protein powder (I used Muscle Gauge Cake Batter)
  • 1/2 cup gluten free oats
  • 1/4 cup fruit or squash puree (you can use pumpkin, applesauce, butternut squash, whatever you have handy.)
  • 1 egg
  • 1 TBSP vanilla
  • 1/2 cup Zsweet or Erythritolor whatever sweetener you like, to taste
  • 1/8 tsp sea salt
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 cup of add-ins (blueberries, raspberries, chocolate chips, whatever. Gummy Bears might be kind of weird, but pretty much everything else I can think of sounds good.)
The game:
  • Preheat your oven to 350 degrees.
  • Add the beans to your food processor bowl.  Process the living daylights out of them, scraping the sides of the bowl down occasionally until you have a smooth puree.  During this process you can add the vanilla and fruit/squash puree.
  • Add in the rest of the ingredients (not the add-ins! everything else!) and blend well.  Don’t add the coconut flour until you can see if you need it or not.  Your batter should be a little sticky and thick, thicker than cake batter.  If not, then add the coconut flour a little at a time.
  • NOW add your add ins and just pulse a few times to get them incorporated.  Otherwise instead of blueberries or chips you will just have purple or brown batter, with no chunky goodness.
  • Divide evenly into 12 muffin tins.  This makes 12 good sized muffins.
  • Bake approximately 25 minutes.  They will look quite puffy when they first come out of the oven and then deflate, I’ve no idea why this happens.  If anyone knows, please educate me in the comments!
Now, these are delicious and healthy, but still avoid eating them all in one sitting.  Calories count.  Gluten Free and Fit 101 gives you some more information on fitting treats like this into a healthy diet.  Or if you want it all in a nutshell, check out 7 Quick Start Tips for Living a Healthy Gluten Free Fit Life (without making yourself nuts in the process) on Kindle, or the Tips for Healthy Gluten Free Cooking (eat great food without being a chef) companion Kindle book.  (It’s also available here in PDF form.)
Like the saying goes, I’m not on a diet, I just eat well.  Join me?
What are your favorite add in’s for muffins?  (If someone says Gummy Bears and they are serious and has a pic to prove it, I will figure out some kind of prize.)

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  1. Erin,

    Gosh, you are a girl after my own heart indeed. Leave well enough alone? Nah, can’t do it. Test, test, re-test. Check, check, re-check. I’m a fan of using beans for baking as well. In fact, I’m becoming more and more that way with less use of grains. I made black bean brownies the other day that were awesome, but they fell apart when I cut them. They do make awesome crumbly stuff to dollop ice cream on though. =) And “bean butter” — I love that! I also love your idea of freezing the beans in individual containers and using as needed. Your muffins sound like perfect launching pads for so many varieties. Squash? I have so much squash from my CSA share, you’ve inspired me to try it in muffins! Good one.

    Have a wonderful Thanksgiving! Sending good thoughts your way from Colorado!
    Melissa

  2. Erin says:

    Hi Melissa!
    Think maybe it’s our scientific natures? Your crumbly stuff DOES sound awesome for ice cream!

    It definitely is handy to have the beans frozen and pre-portioned. A bag of dried beans just makes so much, and if you are going to take the time to prepare them properly you may as well cook the whole bag…so the freezer has worked well for me. Can’t wait to hear about your squash muffins! :)

  3. Jen says:

    wow, just stumbled on your site. I am going to try to make these this weekend. Do you have the nutritional info for these?

  4. Erin says:

    Hi Jen!
    No, I didn’t figure them out. You can easily do it here though: http://www.sparkrecipes.com/. It will vary a bit dependent upon what you have on hand as far as ingredients. Let me know how they come out!

  5. Sarah says:

    Gluten free oats still cause auto-antibody levels to rise in celiac patients. Avedin, the protein in oats, is quite similar to gluten. I wouldn’t risk it.

  6. Erin says:

    Hi Sarah.
    Thanks for stopping by. Certified gluten free oats are certainly an individual choice, and some people choose not to eat them. If that is the case, you could certainly try quinoa flakes.

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